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| Using the food charts | ||
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| Important basics |  |
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| Fat-soluble vitamins | ||
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| Water-soluble vitamins | ||
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| Elements | ||
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| Others | ||
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- Important Basics Food Charts -
2: W A T
E R:
Water is perhaps the most essential of nutrients since we can do without it for only a short time - days at the outside. This is because, without an adequate flow of urine, waste products would build up in the body, and with the absence of moisture loss it would not be possible to regulate body temperature. However, we can obtain water from a number of sources, as can be seen by reference to Figure 18. Water may be taken as a beverage and as part of food; water is produced in our body cells following the metabolism (chemical breakdown) of fat, alcohol, protein and carbohydrate. Food usually provides more than half our daily water requirement.
The more water a food contains, the less energy dense it is, that is, water-rich foods have few kilocalories (or kilojoules) per 100 grams.
The need for water is influenced by environmental conditions. For example, in a hot climate a great deal of water can be lost not only as sweat, but also in expired air.
Making water supplies hygienic has contributed greatly to human health. More recently, the addition of fluoride to water supplies deficient in it has reduced dental decay. In Australia, nutritionists are encouraging people to drink water in preference to other beverages and to drink it in adequate amounts in dry conditions and with increased physical activity. It is sensible to have four or five glasses of 200 millilitres each day; by so doing, less energy and alcohol will be consumed. With that much water you'll be less thirsty for alcohol, coffee and other beverages and probably eat less food. Fluoride intake will be improved for many. Urine flow will increase and the risk of kidney stones decrease.
WATER INTAKE
Safe and adequate daily intake of water:
ALL SOURCES
(Millilitres)DRINKS Adult in a temperate climate 2500 1000
(800-1600)Adult during exercise and thermal stress up to
9000-10000up to
6000-7000Toxic level of intake
It is a most unusual event to be able to overload the body with water by drinking too much. The body compensates by increasing urine output. However, there can be an accumulation of body water in certain disease states. Occasionally, for psychological reasons, over-consumption of water does occur.
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Important Basics |  |
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Water | ||
| - | Dietary Fibre | ||
| - | Protein | ||
| - | Phenylalanine | ||
| - | Carbohydyrate | ||
| - | Fat | ||
| - | Cholesterol | ||
| - | Saturated and Unsaturated Fat | ||
| - | Alcohol | ||
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